week 08

WORKOUT 22: UPPER BODY WORKOUT
01.03.10

1. Bench Press: 66 x 6, 70 x 4, 76 x 2+2+2

2. Alternate 14DB bench (flat bench): 2x10 each arm

3. Standing Rope 16kg Towel “J” Pulldowns: 4x12

4. 3-Way “Shoulder Shocker”: 2x10 each (16plt front raise, 8DB side raises & Cubans)

5a. Timed 24KB Shrugs: 2 x 30sec (30+30 reps)

5b. Alt. 12DB Hammer Curls: 2x10each arm

(02.03.10)
6. DB Complex (front squat, swings, unilateral curl+press, squat jumps): 5 *ascending sets. Rest 60 seconds between sets. *6, 7, 8, 9, 10

WORKOUT 23: LOWER BODY WORKOUT

1. Deadlift: 120 x 6, 128 x 4, 140 x 2+

2. Split Squat Jumps (BW only): 3 x 20sec.

3a. DB RDL: 3x12

3b. Plank “shoulder touches”: 3x12 each shoulder

4. Single Leg “Speed Skater” Squats: 2x8 each leg

5. Tabata-style Bike: 20/10 . Repeat this 12-14 times.

WORKOUT 24: UPPER BODY WORKOUT

1. 32 Chin-ups (total reps) = chin-up max + 70%  (1+3) 8 sets

2. Drop-Set Front Lat Pulldowns (wide, overhand): 2x8,6,6 (8 reps, drop 20lbs., 6 reps, drop 10lbs., 6 more reps)

3a. Seated DB “Modified Arnold Press”: 3x8

3b. Incline DB “cleans”: 3x10

4. Barbell Curls: 4x8

5. Core Circuit w/Med Ball: x2
    A) Spread Eagle Situps x 15
    B) Seated Twists x 20each side
    C) Pike Situps x 20

6. Barbell Push-ups, descending sets (“18 down to 1”)